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  6. Wafer vs. Doughnuts

Wafer vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Doughnuts

  • Wafer is higher in Copper, Iron, Manganese, and Magnesium, yet Doughnuts are higher in Phosphorus, Vitamin B1, Folate, Vitamin E, and Selenium.
  • Wafer covers your daily Copper needs 41% more than Doughnuts.
  • Wafer contains 3 times more Magnesium than Doughnuts. While Wafer contains 53mg of Magnesium, Doughnuts contain only 17mg.
  • The amount of Saturated Fat in Wafer is lower.

Food varieties used in this article are Cookies, chocolate wafers and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Wafer vs Doughnuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Contains more MagnesiumMagnesium +211.8%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +58.5%
Contains more CopperCopper +414.4%
Contains more ZincZinc +118%
Contains more ManganeseManganese +109%
Contains more CalciumCalcium +29%
Contains more PhosphorusPhosphorus +97%
Contains less SodiumSodium -17.8%
Contains more SeleniumSelenium +77.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.84% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Contains more Vitamin B12Vitamin B12 +50%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +176.4%
Contains more Vitamin B1Vitamin B1 +92.1%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin KVitamin K +308.3%
Contains more FolateFolate +95.7%
Contains more CholineCholine +160.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.91mg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B6 ~0.05mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +54.5%
Contains more FatsFats +75.6%
Contains more WaterWater +362.7%
~equal in Other ~1.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated Fat: Sat. Fat 4.241 g
Monounsaturated Fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
47% 36% 17%
Saturated Fat: Sat. Fat 11.105 g
Monounsaturated Fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated Fat -61.8%
Contains more Mono. FatMonounsaturated Fat +75.6%
~equal in Polyunsaturated fat ~3.915g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Doughnuts
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Doughnuts Opinion
Calories 433kcal 434kcal Doughnuts
Protein 6.6g 5.31g Wafer
Fats 14.2g 24.93g Doughnuts
Net carbs 69.3g 45.36g Wafer
Carbs 72.7g 47.06g Wafer
Cholesterol 2mg 10mg Wafer
Magnesium 53mg 17mg Wafer
Calcium 31mg 40mg Doughnuts
Potassium 210mg 134mg Wafer
Iron 4.01mg 2.53mg Wafer
Sugar 37.43g 18.15g Doughnuts
Fiber 3.4g 1.7g Wafer
Copper 0.463mg 0.09mg Wafer
Zinc 1.09mg 0.5mg Wafer
Starch 25.91g Doughnuts
Phosphorus 132mg 260mg Doughnuts
Sodium 580mg 477mg Doughnuts
Vitamin A 10IU 14IU Doughnuts
Vitamin A 3µg 4µg Doughnuts
Vitamin E 0.72mg 1.99mg Doughnuts
Manganese 0.696mg 0.333mg Wafer
Selenium 5.7µg 10.1µg Doughnuts
Vitamin B1 0.203mg 0.39mg Doughnuts
Vitamin B2 0.266mg 0.301mg Doughnuts
Vitamin B3 2.858mg 2.91mg Doughnuts
Vitamin B5 0.381mg 0.377mg Wafer
Vitamin B6 0.051mg 0.05mg Wafer
Vitamin B12 0.09µg 0.06µg Wafer
Vitamin K 2.4µg 9.8µg Doughnuts
Folate 47µg 92µg Doughnuts
Choline 14.3mg 37.3mg Doughnuts
Saturated Fat 4.241g 11.105g Wafer
Monounsaturated Fat 4.865g 8.544g Doughnuts
Polyunsaturated fat 4.153g 3.915g Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Omega-3 - EPA 0.003g 0g Wafer
Omega-3 - DHA 0.002g 0.001g Wafer
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Doughnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Wafer
32%
Doughnuts
Minerals Daily Need Coverage Score
65%
Wafer
45%
Doughnuts

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 6.864g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Doughnuts
Doughnuts is lower in Sugar (difference - 19.28g)
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.